Clean advice?

I work out in a home gym (no power cage) so my squatting is limited to front squats. My cleaning technique is really sloppy, though, which I think has led to me mildly injuring my lower back 3 times in the past two years.

In order to use a good weight for squatting, I really need to throw the weight up with serious momentum. Right now, I basically start in a deadlift stance then simultaneously lift with my legs and lower back trying to whip the weight up. With the weight involved, I suspect I have some problem keeping my back from curving, which is probably a big part of the penchant for injury.

I'm hoping if I throw some clean sets using proper form into my workout I might build the right muscles to make this ordeal somewhat easier and safer.

Alternatively, I've heard about hip squat belts. Does anyone have any experience with these? I wonder if balance wouldn't be a severe problem, though I suspect using a curl bar (and some practice) might help with this. Another worry is that with standard plates, I won't be able to go deep enough. On the plus side, I've also read that less weight is generally necessary to get a good workout; is this true?

Thanks for any help!

http://dolfzine.com/page568.htm

Well, yeah. Duh.

Good link!

At the risk of stating the obvious, how about trying to clean lighter weights with perfect form for a few reps? If you really want to go whole hog on this, the NSCA has some excellent, detailed video instruction about how to perform a clean and a snatch - I got it as part of the study materials for their personal trainer test.

I think a common way to hurt your back is to lift your butt before your shoulders - at the beginning of the lift they should be coming up at the same rate.

Have you considered finding a USA Weightlifting affiliated club/training facility in your area and learning to do cleans the right way? There's a link on their web site with all the clubs listed but I can't get to the site from work to give you that url. The main page is: http://www.usaweightlifting.net (or maybe .org)

It's .org, http://www.usaweightlifting.org/

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